F3 Knoxville

Tag: Abscess

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

Working Off The Candy

THE SCENE: Partly cloudy.  Temperature about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side Straddle Hops
  • 15 Imperial Walkers
  • 10 Burpees
  • 10 Windmills
  • 10 Slow Timed Squats
    THA-THANG:

Mosey to Grassy Area below Stop Sign at Southeast Corner of Admin Bldg.  Do 20 Hello Dollies, 4 count

Mosey to Outdoor Chapel.  Then do elevens starting with one Mountain Climber (4 count) at one end of chapel and ten Decline Merkens from stage to floor on the other end of the chapel.

Mosey to soccer field by baseball diamonds near playground.  Each man does suicides from one end of field to other, stopping to do ten Merkens each time he come backs to starting line.  Then he will repeat above but do ten Big Boy Sit-ups each time he comes back to starting line.

Mosey to Flag Pole by Baseball Fields.  Each man will do, at own pace, the following:

  • 20 American Hammers (4 count) at Flag Pole
  • 20 Bench Jumps at Playground Benches
  • 20 Pull Ups at Baseball Dugout or as many as possible and hang for 20 seconds
  • 20 Ice Skaters (4 count) on grass at south side of pavilion
  • Repeat above

Mosey to Stop Sign at Northeast side of Admin Bldg.  Do 20 Hello Dollies, 4 count

Mosey Back to Base Camp

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men
CIRCLE OF TRUST/BOM:
We often worry about the details of our day, about possible mistakes or threats, or about getting things perfect or “right.”  Such worries can actually hurt our performance.  Try reading a chapter from a book where you must remember every word you read.  You can get so caught up in the memorization that you lose the message the author is trying to convey.  When we worry about details, about getting things right, about possible mistakes, we not only hamper our performance but we lose focus on the glory of God’s world that is right there in front of us.  Jesus told us to leave our worries to God.  Focus on God and His glory, not on worries.
MOLESKIN:

ANNOUNCEMENTS:

Burpee Heaven 2.0

THE SCENE: The right amount of cold to where when youre not moving your cold but when exercising youre not cold but miserable from other things

WARM-O-RAMA:
Baby arm circles 10 x both ways Cadence

10 four count Merkins Cadence

10 Tempo Squats Cadence

Side Straddle Hop- x 20 Cadence

Mosey to tha LIGHTSSSSS
THA-THANG

  • Run to the magical staircase, but each light requires 5 burpees
  • Pair up, 100 squats, 100 LBC, and 100 burpees between partners. While one is doing exercises the other runs up and down the hill.
  • Mosey to the Matterdome (Matterdon, Masterdome, Mastadon?) hill.
  • 15 four count merks Cadence
  • Run the hill to the PAVALON
  • 70 pullups combined, dips while you wait
  • Mosey back to magic hill where we had two more trips up and down
  • Then Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Discipline. Discipline may be your best friend if you can incorporate into your character. Discipline is about doing. Thinking of course is important, but until action is taken, nothing will get done. Personally, I am trying to wake up at 4:30 a.m. every morning, whether or not I am working out. Additionally, I am trying to work ahead of my classes, even if there are no assignments due or open. In the words of Jocko Willink “Do.” If you want to read more about discipline, check out Jocko Willink’s book “Discipline is Freedom” You can also listen to it on iTunes.
MOLESKIN:
I LOVE getting out there with you lads. Even if I am miserable. Let us charge headlong into the winter!! Additionally, let’s keep praying for Proton and his family. Bless up!
ANNOUNCEMENTS:

Testing the limits

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

  • P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
  • P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
  • P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
  • Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
  • TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
  • Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.